Tag Archives: healthy

TK Gluten Free Skillet Cookie Pie! 


Now that looks like roughing it in the wild doesn’t it?!

We bought a travel trailer and hit the road! 

Just for a few days.

But it’s fun to dream of hauling our Flagstaff Classic Super Lite and hitting the open road and dropping our hitch wherever and whenever the urge strikes.

For now, the frequent weekends and maybe even weekdays of hooking up and rolling off to some remote location are what we’ll take…for now.

We still have a little adulting to do before we grow into Full-timers!

I was ecstatic to get this Travel Trailer!

My greatest memories from my childhood are of camping with parents!

My Dad, who passed in 2009 and my Mom, who’s still kicking life in the teeth, were amazing and hard working people who took time off on the weekends to experience life with me.  I was never bored or tired or hot or cold when we were at the lake or some other kind of campground.

The greatest thing about these trips besides the fishing, swimming, cliff jumping (at Lake Whitney, Texas) water skiing, tubing, firefly catching, bike riding, squirrel feeding, hammock napping, and nature walking, were the meals my Mom would make on a little slide-in truck bed camper kitchen.

How she could go in that little camper and come out with the food she did was absolutely amazing, even though I didn’t realize it was amazing at the time.

For me it was normal. It was MY normal. She has always made it look easy. I hope that I inherited that from her. A learned behavior or genetic…either way, I will take it! She had and still has skills!


  • 3/4 cup almond flour
  • 1/2 cup unsweetened shredded coconut
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp pink Himalayan salt
  • 2 eggs
  • 2 tsp vanilla extract
  • 4 tbsp raw local honey (to keep this strictly Ketogenic use granulated Swerve)
  • 4 tbsp organic unsweetened peanut butter or other nut butter
  • 4 tbsp extra virgin coconut oil
  • 1/2 cup raw walnuts 
  • 2 handfuls of dark chocolate chips of choice (Choose a brand like Lily’s to keep it Keto or chop up some 90%-100% dark chocolate bar) 

Preheat oven to **325 degrees for a camper stove 350 for home stove.

**Camper stoves run a bit hot on the bottom. Dropping the baking temperature down by 25 degrees helps keep the bottom from burning.

The how to’s:

  1. In an 8 inch cast iron skillet, add all the dry ingredients and mix with a fork or whisk. 
  2. Add the eggs, vanilla, honey, nut butter and coconut oil and mix well. 
  3. Add the walnuts and chocolate chips. Blend. 
  4. Bake in the oven for about 15-20 minutes. Don’t over-bake! Take it out of the oven when the center is just setting. It will keep baking in the cast iron skillet when you remove it from the oven. 

Serve this with a creamy scoop of Halo Top ice cream or make your own if you plan ahead! This was an impromptu camping trip for us so I opted to just purchase the Halo Top. The first night we had Mint chocolate chip and the second night I found S’mores Halo Top at the local Brookshire’s grocery store!!! Now that tastes like camping! 

The camper smells so good!!!

Someone sure is enjoying the camping life!

Luke the Goldendoodle took one of the chairs as his own. He definitely has no idea that he’s a dog.

We were rolling along just fine and then…

The Maiden Voyage blow out!!! Ewww, that’s a gnarly looking tire!

Cue the Sad face picture!

Funny thing…the spare that came with our trailer wasn’t the right one!

We had a screw in our tire…at least we know why it blew!

That’s where this guy Dan came into the picture! We called our road side assistance and a couple of hours later we were on the road again. Thanks Dan!!! Look up Dan’s Tire Service if you’re ever in the area of Stephenville, Texas! 325-646-8595

Then it was off to play a game of Taboo. Luke makes a pretty good partner. He can’t read or talk. But those eyes say it all don’t they!

Now back to why you’re here. That cookie pie! Mmmmmmm!

Looking for a No Sugar Ketogenic Wine to enjoy on your summer camping trip or just hanging out with friends? Click the pic below to get wines that won’t impact your ketones or blood glucose! Stay in Ketosis and wake up with zero hangover!

Struggling to get into Ketosis or just want that extra boost of ketones for more brain fuel or increased endurance? Click below to learn more about Exogenous Ketones!

Interested in test driving Ketones to see what flavors you like? Check out this link to get a 5 or 10 Day Experience Pack of Pure Therapeutic Exogenous Ketones!

Thanks for stopping by and checking out our Cookie Pie!

Steve and Melody

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Easy Beefy Chili


Baby it’s cold outside!

Time for a big pot of Easy Beefy Chili!

A bowl of hot chili topped with cheese, sour cream, avocado and crushed pork rinds! This is one of my FAVORITES!

Equipment you’re going to need!
  • Heavy Bottom Sauce Pan or Dutch Oven with a tight fitting lid
  • A spoon
  • measuring spoons
  • stovetop

That’s it!

  • 2 tbsp Kerrygold butter
  • 1 1/2 pounds beef chili meat
  • 1- 28 oz can fire roasted crushed tomatoes
  • 1 cup beef bone broth or stock
  • 1/4 cup chili powder
  • 2 tbsp cumin
  • 2 tsp onion powder
  • 1 tsp smoked paprika
  • 1/8-1/4 tsp cayenne pepper (depends on how hot you want it!)
  • dash of ground cinnamon
  • 1 1/2 tsp himalayan pink salt (adjust to taste)
  • 2 tbsp Worcestershire sauce

  1. Heat the dutch oven on medium high heat.
  2. Melt butter in pan and add the chili meat to brown.
  3. Once the chili meat is cooked through. Add the spices (Chili powder, cumin, onion powder, smoked paprika, cayenne powder, cinnamon, salt) Then stir to combine.
  4. Pour in the can of crushed tomatoes and the beef stock/broth.
  5. Add the Worcestershire sauce and stir. Taste for seasoning. Salt more if needed.
  6. Cover the pot with the lid and turn the heat to low and simmer for about 45 minutes. Stirring occasionally.
  7. Top with your favorites!

Happy Winter Time!

Let us know if you try this EASY Beefy Chili!

Steve and Melody, just a couple of #ketards

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Try drinking your ketones!

Steve and Melody Independent Prüvers

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The Clean Green Smoothie


The Smoothie. Sounds healthy, right? If you’re not careful they can punch your healthy diet right in the face with their high caloric impact.

How can you have a delicious tasting Green Smoothie that adds tons of nutrition to your day without packing in tons of unnecessary carbs or sweeteners?

Taste is important.

Nutrition is super important.

We are Feeding The Machine right!? So let’s make this thing count and let’s do it right!



This is one of our go to smoothies!

It’s Green. It’s Delicious. It’s Healthy…no, really! It’s easy to make. And it won’t leave you full of unnecessary calories all for the sake of making those greens taste good.


  • 2 cups organic leafy greens (kale, spinach, chard, collards…any of these or a mix of them will work)
  • 4 oz. aloe vera juice (organic and pure please)
  • 4 oz. Unpasteurized Raw Cow’s or Goat’s Milk (you can use organic full fat coconut milk if raw dairy is unavailable where you live)
  • 1 tsp raw apple cider vinegar
  • 2 oz. Avocado
  • 2-3 raw Brazil Nuts, optional
  • 2 tsp flax seeds, organic
  • stevia to taste (No gross artificial sweeteners! You can also sweeten with a little raw honey or pure maple syrup if you prefer, it will just add a little sugar and extra calories)
  • 1/2 cup crushed ice, if you prefer it cold


Place everything in your blender and blend. This can be stored in a mason jar with a lid in the fridge for about 24 hrs. Just shake before drinking. Or enjoy immediately.

This is typically the first food we have after a fasted HIIT/Cardio session in the mornings. It has a great balance of vitamins and nutrients to give us the energy we need to start the day. It also makes your skin glow if your into that and helps with boosting hormone balance and regularity.

When you eat, make sure your food is nutrient dense. We aren’t your Mom, but everyone needs to be reminded from time to time. What does nutrient dense mean? That just means that the calories you’re eating are coming from nutrients that your body needs to function. That means Twinkies and Cupcakes don’t make the cut.

Your body if a fine piece of machinery. Like a Lamborghini! And you wouldn’t pour a soft drink into the tank of that beautiful car and expect it to perform.

You aren’t made to run on sugar either. Or chemicals. So don’t put them in your Tank!

Feed the Machine!

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And check out our new E-Book The TK Meal Plan Recipes!

Our new E-Book for Men’s Spec Ops Performance will be coming out soon! So be watching for that! It’s a Seven Day Meal Plan along with workouts tips for becoming a Special Operations Bad Ass!